Bacon

Turkey sausage and bacon are neck-and-neck—but for roughly the same number of calories, you can get three slices of flavorful bacon, plus an extra gram of protein. And who doesn’t love bacon better than, well, every other food known to man?

Which is the better quick breakfast option?

Scrambled Eggs

Oatmeal with Sliced Almonds
203 calories
7 grams protein
9 grams fat

Two Scrambled Eggs
144 calories
12 grams protein
10 grams fat

Nuts are a good choice, but for breakfast, two scrambled eggs will get you more protein for fewer calories. With the 60 calories you’re saving, you can even add in a slice of bacon or high-fiber light wheat toast. Hooked on your morning bowl of oats? Bulk up the protein power by stirring in a scoop of vanilla-whey protein powder. Try our favorite recipe here.

Which fast-food breakfast has the most protein?

Egg McMuffin

Egg McMuffin
300 calories
18 grams protein
12 grams fat

Bacon Egg & Cheese Biscuit
420 calories
15 grams protein
23 grams fat

These two Mickey D’s standards look a lot alike, but a buttery biscuit and some bacon mean the difference between a smart morning move and a nutritional misstep. The Bacon Egg and Cheese Biscuit packs an extra 120 calories, but less protein. Stick with the classic. Want extra credit? Whip one up at home: you can customize flavors (Sriracha? Scallions? Swiss cheese?), skip the mystery processed fast food meat, and even bulk up your egg patty with two egg whites to tack on another 8 grams of protein. (Pick up a copy of Cook This, Not That: Comfort Foods for more delicious and healthy at-home recipe ideas.)

Which snack has the most protein?

Greek Yogurt with Honey

Fewer calories, 50 percent more protein, a dose of calcium, and probiotics (good bacteria)—Greek yogurt is the winner here. Sick of eating it plain? Toss it in your blender. Click here for the Ultimate Smoothie Recipe.

Which post-gym snack will give you the most muscle-building protein?

Beef Jerky

Jack Links Beef Jerky (1 oz)
80 cals
15g protein
1g fat
590 mg sodium

1 Egg
72 cals
6g protein
4g carbs

Either one of these makes for a solid snack choice—we’re not hating on the egg. But the jerky is loaded up with nearly double the protein, and still comes in at under 100 calories. The best plan: Make your own healthy beef jerky at home. Click here to learn how.

Which basic sandwich has more protein?

Tuna Salad Sandwich

Turkey Sandwich
223 cals
16g protein
3g fat

Tuna Salad Sandwich
316 cals
20g protein
10g fat

Both of these are smart lunchtime options, but with 20 grams of protein, the tuna salad ekes out as a winner. Just be sure to measure before you mix: Too much mayo and you’ll pack on the calories and fat, morphing this protein superstar into a major diet buster. Tip: Whip in Dijon mustard for more flavor and less fat. And don’t forget mix-ins to up the flavor and bulk without adding calories: Try chopped celery, diced apples, minced onion, walnuts, dill, or even curry powder for a more satisfying take on the traditional combo.

Which of these pies offers the most protein per calorie?

Pineapple and Ham Pizza

Domino’s Sausage Pizza
230 cals
10 g fat
9 g protein

Domino’s Ham and Pineapple Pizza
200 cals
8g protein
6.5g fat

Sure, the sausage stuff has more protein—but the Hawaiian pie is still a smarter option. It stacks up nutritionally with fewer calories than the sausage ‘za, meaning more protein per calorie. Opt for a thin-crust slice to slash the carbs.

Chili

Chili
210 cals
17g protein
6g fat

Chicken Nuggets
220 cals
10g protein
14 g fat

The nuggets weigh in at only ten calories more, but the chili packs nearly double the protein. The fried coating makes nuggets a nutritional dud. You can’t always sidestep the drive-thru line on the road, so when you’re detouring in Des Moines, be smart about your on-the-go pick.

Make the right order every time and watch 10, 20, or more pounds vanish! Click here to order your ultimate eating-out guide, Eat This, Not That! 2013.

A Part of Hearst Digital Media
Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.